1. Spinach & Egg White Wrap

    This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!

    Servings: 2

    Here’s what you need…

    • 1 teaspoon olive oil
    • 1 garlic clove, minced
    • 1/4 cup tomato, finely chopped
    • 2 cups spinach, roughly chopped
    • 1 cup egg whites
    • dash of salt and pepper
    • 2 sprouted grain tortillas
    • 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
    1. Spread a tablespoon of pesto over each tortilla and set aside.
    2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
    3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
    4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

    Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

  2. 15 Essential Fat Loss Tips

    If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

    Fat Loss Tip #1: Keep Track

    Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

    Fat Loss Tip #2: Eat Breakfast

    Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

    Fat Loss Tip #3: Avoid Getting Too Hungry

    Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

    Fat Loss Tip #4: Underestimate Your Routine

    Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

    Fat Loss Tip #5: Stay Home

    Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

    Fat Loss Tip #6: Reduce Alcohol Intake

    It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

    Fat Loss Tip #7: Redirect

    Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

    Fat Loss Tip #8: Hit the Hay

    Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

    Fat Loss Tip #9: Go Green (First)

    There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

    Fat Loss Tip #10: Weigh Yourself

    You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

    Fat Loss Tip #11: Disconnect Diet from Life

    Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

    Fat Loss Tip #12: Keep the Burn Going

    Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

    Fat Loss Tip #13: Goodbye Sugary Sweet

    Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

    Fat Loss Tip #14: Move Now!

    Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

    Fat Loss Tip #15: Don’t Give Up

    You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

  3. Olive-Stuffed Turkey Meatballs

    Lean, ground turkey paired with Italian seasoning and tender olives, make these meatballs something special. The key to keeping this savory meal healthy is to pair it with a side of vegetables, rather than starchy pasta.

    Servings: 5

    Here’s what you need…

    • 20 oz Italian Seasoned Lean Ground Turkey
    • 30 pitted olives
    • 1 teaspoon olive oil
    • 2 cloves garlic, finely minced
    1. Take one tablespoon of ground turkey at a time; flatten it in your hand and form around an olive to create a ball. Repeat with all of the turkey and olives.
    2. Heat the olive oil in a large skillet. Add the garlic and spread around the pan. Add the meatballs.
    3. Turn the meatballs every 3 minutes for 20 minutes of cooking. Remove once all sides are browned and the meatballs are cooked through.
    4. Serve on a platter with any remaining olives.

    Nutritional Analysis: One serving equals: 205 calories, 12g fat, 800mg sodium, 1g carbohydrate, 0g fiber, and 20g protein.

  4. Watch out for these “healthy” fruit products

    Most of us consider fruit to be healthy – something that we can enjoy without restraint. And while fresh fruit does contain essential vitamins, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results.

    Is any product with the word “fruit” in the name a valid way to meet your fruit quota? Nope. Here’s what I mean:

    Problem Fruit #1: Juice

    Fresh fruit juice can be wonderful. It has great flavor, great color, and good amounts of important vitamins and minerals. At least it does when it is actually fruit juice. Unfortunately, many drinks labeled as fruit juice, contain a very low amount of actual fruit juice. For these hardly-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice and leaving you primed and ready to fill your fat cells.

    Always keep fruit juice indulgences to a minimum, as even the fruit-only kind is loaded with simple sugars.

    Problem Fruit #2: The Fruit Smoothie

    Now, now, don’t get all up in arms. Smoothies have long been considered a healthy treat, but this often a misconception. It’s not that all fruit smoothies are unhealthy. In fact, a smoothie can give you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, it’s very easy to add more sugar than is found in many desserts, losing all the healthy benefits and putting you at risk for fat storage.

    To keep your smoothie lean and healthy, don’t add ice cream or frozen yogurt, processed sweeteners, or other items that are high in sugar and filled with empty calories. Keep your smoothie nothing but fruit, ice, juice, yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

    Problem Fruit #3: Fruit-Filled Desserts

    Lots of desserts are based around fruit. Cheesecake, pie, and upside down cake just to name a few. Though most of these desserts are unhealthy, there are a few healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are usually lower in sugar and calories than most desserts. And if you just have to have your cake and eat it with berries too, a light angel food will do just fine. Just make sure the slice of cake is thin.

    Problem Fruit #4: Fruit-Flavored Cereals

    Hopefully eating bowl after bowl of fruity cereals that leave your milk pink and orange is only a problem for your kids. But if you’re still hooked on cereals that claim to have some semblance of fruit, while being filled with added sugars and calories, it’s time for a change. Yes, these cereals may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors. Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, whole grain cereal.

    Stick with the Real Deal. The best way to avoid unhealthy fruit flavored products is to only eat raw, whole fruits and avoid packaged fruit in any shape or form. This will keep you on track with your fitness and fat loss goal.

    Don’t forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with a diet of wholesome, unprocessed foods.

    I’m here to help you meet your fitness and weight loss goals.

    Call or email today to get started on a fitness program that will have you seeing results before this year’s end.

  5. Rosemary Lamb Chops

    This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking.

    Servings: 4

    Here’s what you need…

    – 8 (4oz) loin lamb chops, trimmed of fat
    – 1/2 cup dry red wine
    – 2 tablespoons Worcestershire sauce
    – 1 teaspoon dried rosemary leaves
    – 4 garlic cloves, minced
    – Freshly ground black pepper
    – 1/4 teaspoon salt

    1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
    2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
    3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
    4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

    Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

  6. Let’s Simplify Your Fat Loss

    The main reason that you’re not happy with your weight is because of what you eat.

    It’s hardly your fault.

    Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

    Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

    The question “What’s for dinner?” has never been more complex than now.

    Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

    But wait – truly healthy eating is simple.

    First you need to block out the blizzard of food marketing around you.

    Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

    It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

    So what does truly healthy eating look like?

    A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

    Just as importantly, a healthy meal does NOT contain:

    • Refined sugar / corn syrup
    • Fried / fatty food
    • Full fat dairy food
    • Processed food with chemical additives

    Healthy Breakfast

    Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

    • Scrambled egg whites, sliced tomato and whole grain toast
    • Whole grain oatmeal, sliced fruit and a protein shake
    • Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

    Healthy Lunch

    It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

    • Dark baby greens topped with chopped chicken breast and diced tomatoes
    • Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
    • Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

    Healthy Dinner

    Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

    • Grilled white fish, sautéed spinach and whole wheat couscous
    • Baked chicken breast, steamed broccoli and brown rice
    • Try the recipe for Rosemary Lamb Chops below

    While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

    Your exercise routine should be challenging and should be done on a regular basis.

    I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

  7. Never Crave Naughty Foods Again (Here’s How)

    You wake up each morning with every intention of eating “good” today.

    You’ll skip the drive thru line on your way to work. You’ll refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having dessert after dinner.

    But then your cravings kick in…

    Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favorite ice cream.

    You tell yourself that tomorrow will be different.

    Tomorrow you won’t give in to food cravings.

    But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.

    Why Do Food Cravings Always Win?

    Let’s face it, we live in a world where food temptations are everywhere…which leads to cravings, which leads to eating things that you shouldn’t, which leads to pounds gained. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

    Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another (constant) source of food temptation.

    To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit that’s not easily broken.

    New Technique to End Food Cravings

    Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.

    Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

    Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time. You feel wonderful about the river because it’s making you feel happy.

    Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

    With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

    Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

    This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:

    Step One: Create a STRONG Negative Association with Unhealthy Food

    You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

    Take the wrong food off that pedestal by listing off everything negative about them…

    • These foods make you unhealthy.
    • These foods cause weight gain.
    • These foods drain your energy.
    • These foods kill your confidence.
    • These foods lessen your quality of life.
    • These foods damage your love life.

    Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.

    Step Two: Create a STRONG Positive Association with Wholesome Foods

    Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.

    List off the things that you love about healthy food…

    • These foods make you healthy.
    • These foods promote fat loss.
    • These foods boost your energy.
    • These foods build your confidence.
    • These foods improve your quality of life.
    • These foods enhance your love life.

    I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

    Use the technique above consistently and you will soon find that healthy, wholesome foods are your favorite. And craving the wrong foods will be a thing of your past.

    Call or email me today and I’ll get you started on a fitness program that will change your life and your body forever!

  8. White Bean Hummus

    Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with healthy protein and fiber.

    Servings: 8

    Here’s what you need…

    – 2 cans white beans, drained and rinsed
    – 1 small onion, chopped
    – 3 cloves garlic, minced
    – 1/2 cup whole wheat bread crumbs
    – 1 Tablespoon Dijon mustard
    – Juice of 1 lemon
    – 1 teaspoon olive oil
    – 1/2 teaspoon dried basil
    – 1/2 teaspoon dried thyme
    – dash of salt

    1. Throw everything into the food processor and blend until smooth and creamy.
    2. Spread onto bread or use as a dip for cut veggies.

    Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

  9. Protein Pumpkin Pie Pancakes

    Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

    Servings: 2

    Here’s what you need…

    • 4 large eggs
    • ¾ cup egg whites
    • 1 (15oz) can of pumpkin
    • 1 cup almond meal
    • 1 teaspoon baking powder
    • 1 teaspoon vanilla extract
    • dash of nutmeg
    • 1 teaspoon ground cinnamon
    • cooking spray
    1. In a medium bowl, mix all of the ingredients together.
    2. Heat pancake griddle to medium heat and coat with cooking spray.
    3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

    Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

  10. Ask Yourself

    How hard are you really pushing yourself while you workout?

    Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

    Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

    Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

    Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

    Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

    Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

    Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

    Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.

    Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.

    Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

    Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.

    Use a professional. If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results.

    Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.

    Call or email me today and we will get you started on the exercise program that is right for you.

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